180110 ~ Front to Back!

Are you feeling the Volume & Intensity this week......The Open is Coming....We will be prepared!

Strength:

“Front to Back”

EMOM x 3 min

Backsquat

5 @ 35/45/55%

Every 90s x 6 min

Front Squat

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

 1 @ 95%

Conditioning:

Complete For Time

5 Rnds

5 Squat Clean (135/95#) or 65%

5 Burpee Over Bar

4 Rnds

5 Squat Clean (155/105#) or 70%

5 Burpee Over Bar

3 Rnds

5 Squat Clean (185/115#) or 75%

5 Burpee Over Bar

2 Rnds

5 Squat Clean (205/125#) or 80%

5 Burpee Over Bar

1 Rnd

5 Squat Clean

5 Burpee Over Bar (215/135#) or 85%

(20 min Cap)

Cash Out:

12 min Goat Practice

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